Sets: 4 Reps: 8 Rest: 90-120 sec.

Hold a dumbbell in each hand and stand with your feet between hip- and shoulder-width apart. Squat down so that the dumbbells touch the floor [1]. Keeping your lower back in its natural arch, explosively extend your hips and knees and shrug the weights, coming up onto the balls of your feet. Continue pulling the weights to chest level, and then flip your wrists over so that the momentum carries your wrists to shoulder level (you should finish in the starting position of a shoulder press) [2]. Press the weights overhead [3]. Reverse the motion to return to the starting position. That's one rep.


Sets: 4 Reps: 6 Rest: 30 sec.

Get into pushup position and lower your body until your chest is about an inch off the floor [1]. Explosively push yourself back up so that your hands come off the floor (you can clap your hands as you come up to make sure you have enough power) [2]. That's one rep. As you hit the floor, go into the next rep immediately.


Sets: 3 Reps: 12 Rest: 60-90 sec.

Attach a rope handle to the high pulley of a cable station and grab an end in each hand [1]. Pull the handle toward your forehead so that your elbows flare outward [2]. Reverse the motion to return to the starting position. That's one rep.



Sets: 3 Reps: 8 (each side) Rest: 30 sec.

Hold a medicine ball with both hands and stand a few feet away from a brick wall (or other surface you won't damage with the ball). "Wind up" by rotating your torso away from the wall [1], and then explosively throw the ball into the wall as hard as you can [2]. Catch the ball on the rebound or pick it back up. That's one rep. Complete all your reps and then repeat on the opposite side.



Sets: 3 Reps: 12 Rest: 60-90 sec.

Attach exercise bands (or use a TNT power cable, available at monkeybargym.com) to a sturdy object, and grab an end in each hand. Get into a fighting position and begin throwing straight punches with power [1, 2]. A punch with each hand equals one rep.



Sets: 3 Reps: Hold as Long as Possible Rest: 60-90 sec.

Grab two or more weight plates in each hand and grip them between your thumb and fingers, smooth side out. (Do not allow your palms to touch the plates.) Squeeze the plates and hold for as long as you can.

Back to Get a Fighter's Physique

Whip your body into boxing shape with the first workout in this four-week program.
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